What is Walkouts?

Walkouts are an easy bodyweight core exercise where you hinge forward, walk your hands out into a plank-like hold, then return to standing. They target the abs and deep spinal stabilizers, improve core stability and hamstring mobility, and require no equipment—suitable for beginners.

How to Do Walkouts

  1. Set your stance: Stand with feet together and arms at your sides. Brace your abs, inhale, and hinge at the hips keeping a long, flat spine.
  2. Place hands down: Hinge forward and place your hands on the floor. Bend your knees as needed to avoid hamstring strain while keeping core engaged.
  3. Walk hands forward: Take small hand steps forward, moving as far as you can while maintaining a braced core and preventing hips from sagging.
  4. Hold plank position: Pause at your furthest point for one to three seconds. Keep hips level, ribs down, steady breathing, and a neutral lower back.
  5. Return to standing: Walk your hands back toward your feet while keeping the core tight, then hinge up and stand tall. Exhale as you finish the rep.

Muscle Groups

Core

Description

Stand with your feet together, arms by your sides. Brace your abs.

Hinging from your hips, lean forward and place your hands on the floor. Depending on your hamstring flexibility, you may need to bend your knees a little (or a lot!) to do this.

Taking small steps, walk your hands forward as far as you can while maintaining your core stability. Do not let your hips drop or extend your lumbar spine. Brace those abs! The further you walk your hands beyond your shoulders, the harder this exercise becomes. Hold this furthest point for a couple of seconds.

Without relaxing your core, walk your hands back toward your feet and stand up. If you prefer, you can keep your hands on the floor and then transition immediately into another rep.

Movement Group

Core

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Walkouts?

Walkouts improve core stability, antirotation strength and hamstring mobility while training shoulder endurance and posture. They’re low-impact, require no equipment, and translate to better plank control and movement preparation for more advanced core work.

What common mistakes should I avoid with Walkouts?

Common mistakes include letting hips sag or overextending the lower back, failing to brace the core, locking knees, and walking the hands too far too soon. Fix by keeping ribs down, taking small steps, and maintaining a neutral spine throughout.

How can I progress or modify Walkouts?

To modify, bend the knees, walk only partway forward, or perform walkouts to an elevated surface. To progress, increase hand travel, add a plank hold or push-up at the end, or try single-leg walkouts for more core challenge.